06/03


CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Metcon (Time)

There’s a 45 minute cap on this workout- pace and scale accordingly. What you will need: KB (53/35), Wall Ball (20/14), bumper plates (25/15), Loaded Barbell (115/75)

For time with a Partner:

400m KB run 53/35 (200m each)

80 KBS 53/35

60 K2E

40 Goblet Squats 53/35

400 Wallball run (20/14) (200 each)

80 med ball situps (20/14)

60 wallballs (20/14)

40 med ball squat clean (20/14)

400m plate run (25/15) (200m each)

80 Russian twist w/ plate (25/15)

60 burpees to plate (25/15)

40 G2O w/ plate (25/15)

400m barbell carry (115/75) (400m carry together)

80 Deadlift 115/75

60 Lateral jumps over bar

40 Push Jerk 115/75

Cool Down